Science and Practice of Habit Change – Mary Beth Stern – Tuesdays 7:00-8:30pm (ET) – July 9 to September 10, 2024

Current Status
Not Enrolled
Price
$765, $595, or $390
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REGISTRATION DEADLINE: July 5, 2024

Orientation and 8 weeks
LOCATION: Live Online via Zoom
TUESDAYS from 7-8:30 pm (EASTERN TIME) convert to my timezone
ORIENTATION: July 9, CLASSES: July 23 to September 10, 2024

Dates, Times, and Pricing Details

Payment plans are available at checkout.

LOCATION: Live Online via Zoom
ORIENTATION
: July 9 from 7:00-8:30 pm (EASTERN TIME)
PROGRAM DATES: July 23, 30, August 6, 13, 20, 27, September 3, and 10
PROGRAM TIME: 7:00-8:30 pm (EASTERN TIME) convert to my timezone
Please note, there is no program session July 16

Program pricing is set to allow for generosity while meeting individuals needs. Program prices include Pay-It-Forward, Standard, and Scholarship rates. We encourage you to pay as much as  you can afford and we appreciate your care and thoughtfulness when deciding. See our refund policy.

More About Pricing

Pay-It-Forward: This is an opportunity to support those less fortunate, making programs accessible to those that cannot pay the standard rate. Paying at this level is an act of generosity.

Standard Rate: The standard rate covers the costs of these programs, making it possible for MHI to continue to offer them.

Scholarship Rate: This rate is available for those who cannot afford to pay the standard rate. We ask you to use this rate only if paying the higher rate creates a hardship for yourself and/or your family.

12.0 hours of CE credit is available for attendees who are present for the entire program.

What Can I Learn in a Science and Practice of Habit Change Program?

The Science And Practice Of Mindful Habit Change combines mindfulness training with the identification of long standing habits to promote living more intentionally. This program is based on the app and corresponding book Unwinding Anxiety, the work of Judson Brewer, MD PHD, Director of Research and Innovation at Brown University Center for Mindfulness School of Public Health. Dr. Brewer’s work created a ground-breaking, evidence-based method of habit change which engages the brain’s inherent, reward-based learning system.

What is Taught In Science And Practice Of Mindful Habit Change?

In accordance with the latest neuroscience, change is not dependent on harsh self-discipline, but rather enlists the brain as an ally in moving toward behaviors that are intrinsically healthy and rewarding. With guidance and group support, this class will help you learn how to short circuit habit loops and instead nurture more purposeful and constructive ways of being.

The program consists of 13.5 hours of direct instruction, including:

  • Orientation (1.5 hours) scheduled one or two weeks before the first class
  • 8 weekly classes, 2.5 hours each
  • Daily home practice assignments (~15-20 minutes each day)
Weekly Overview of APA Credits
DateClassCE Credits
OrientationWelcome and introductions, introduction to mindfulness0 hours
Week 1Deepening awareness through the cultivation of a mindfulness practice1.5 hours
Week 2Habit Loops, Stress Test, and mindful practices1.5 hours
Week 3Mapping Habit Loops, disenchantment for behavior change1.5 hours
Week 4Non-judgement and the “bigger, better offer”1.5 hours
Week 5Curiosity as an tool for Habit Loops1.5 hours
Week 6Loving-kindness:Cultivating self-compassion & making conscious choices1.5 hours
Week 7Replacing self-criticism with kindness1.5 hours
Week 8Making the practice your own, reflection, and maintaining mindfulness practice for well-being1.5 hours

Important Note: Participants are expected and required to attend 100% of CE programming. MHI and its staff strictly monitor attendance and do not award variable credit for partial attendance.  

Required Course Materials

Either the Unwinding Anxiety App or the Unwinding Anxiety book** as a source for material, purchased separately.

**Note: The audiobook is not recommended for this class.

Who is this for?

This course is intended for those looking to make positive changes in their habits and to transform their lives. It’s suitable for you if:

  1. You are new to mindfulness and want to explore its benefits.
  2. You’ve made previous attempts to change your habits but encountered challenges along the way.
  3. You’re falling back into old patterns despite your best efforts.
  4. You’re determined to make a lasting change and are seeking evidence-based strategies to finally succeed in transforming your habits.

Whether you’re working to improve your health, increase your productivity, or enhance your overall well-being, this course provides the knowledge and tools to help you make lasting changes.

Why is this course valuable for clinical psychologists?

This course is designed for adults aged 18 who are interested in exploring mindfulness techniques. It offers a structured, practical, and easily accessible introduction suitable for newcomers, those who’ve explored mindfulness apps or books, and even seasoned practitioners.

For psychologists and other professionals, the wide applicability and adaptability of this course demonstrates how mindfulness can be a versatile tool for clinicians working with diverse populations. However, effectively integrating mindfulness into the therapeutic space requires clinicians to prioritize their own personal practice. Studies suggest that mindfulness training significantly strengthens the therapeutic alliance, the cornerstone of effective therapy, in several key ways:

  • Cultivating present-moment awareness
  • Improving self-awareness
  • Enhancing emotional regulation
  • Boosting empathy and compassion
  • Deepening active listening skills
About the Instructor
Mary Beth Stern

Certified MBSR instructor
Certified addictions counselor
Mindfulness-based relapse prevention training
Qualified behavior change community facilitator

Click here to view the full bio

Learning Objectives and Outcomes
  • Discuss what mindfulness is and is not from a theory- and evidence-based perspective
  • Discuss the relationship between mindfulness and habit formation 
  • Discuss the relationship between mindfulness and behavior change strategies 
  • Discuss the empirical evidence of mindfulness and habit change
  • Identify where and when formal meditation practices and informal practices can be implemented in daily life
  • Employ mindfulness practices, such as body scan, focused attention, mindful movement, and loving-kindness meditations that support habit formation and behavior change strategies 
  • Employ informal mindfulness practices, including intentional pausing, to initiate present moment awareness in daily life
  • Discuss how thoughts and core beliefs influence the habit formation process
  • Explain how habitual responses can impair emotional and physical wellbeing
  • Utilize mindfulness to become aware of triggered and reactive states, including what triggers a habitual response
  • Identify and reflect on recurring, repetitive thoughts and emotions to determine how they affect overall health and well-being in short and long-term circumstances
  • Create “mind maps” to discover and explore response to personal triggers 
  • Utilize mindfulness to compassionately challenge urges and cravings
  • Discuss how to short-circuit habitual responses through re-establishing new, more adaptive patterns
  • Utilize mindfulness to initiate intentional pausing to discover the possibility of making different choice
Complete Learning Objectives and Outcomes
  1. Discuss what mindfulness is and is not from a theory- and evidence-based perspective
  2. Discuss the relationship between mindfulness and habit formation 
  3. Discuss the relationship between mindfulness and behavior change strategies 
  4. Discuss the empirical evidence of mindfulness and habit change
  5. Identify where and when formal meditation practices and informal practices can be implemented in daily life
  6. Employ mindfulness practices, such as body scan, focused attention, mindful movement, and loving-kindness meditations that support habit formation and behavior change strategies 
  7. Employ informal mindfulness practices, including intentional pausing, to initiate present moment awareness in daily life
  8. Discuss how thoughts and core beliefs influence the habit formation process
  9. Explain how habitual responses can impair emotional and physical wellbeing
  10. Utilize mindfulness to become aware of triggered and reactive states, including what triggers a habitual response
  11. Identify and reflect on recurring, repetitive thoughts and emotions to determine how they affect overall health and well-being in short and long-term circumstances
  12. Create “mind maps” to discover and explore response to personal triggers 
  13. Utilize mindfulness to compassionately challenge urges and cravings
  14. Discuss how to short-circuit habitual responses through re-establishing new, more adaptive patterns
  15. Utilize mindfulness to initiate intentional pausing to discover the possibility of making different choices
What is the Science and Research on Habit Change?

Studies have found that the strategies employed in the Unwinding Anxiety app increases interoceptive awareness, improves emotional regulation, and decreases worry and reduces anxiety 1, 2, 3. Additionally, applying the concepts and principles taught in the “Unwindity Anxiety” app has been demonstrated to effectively mitigate and address maladaptive eating behaviors 4. The practice of cultivating non-judgmental awareness of the present moment, known as mindfulness, is a key strategy in the app and is a key aspect of this training. By being mindful of habits (i.e. the awareness of thoughts, emotions and physical sensations as they are occurring when one is caught up in anxiety, worry, depression, etc. and the conditioned patterns that ensue), it’s possible to gain insight into conditioned patterns of behavior 5. This heightened awareness is a powerful tool that participants can utilize to break free from harmful, reactive, and habitual behaviors and, instead, enable choices that are conscious and constructive.

Sources Cited
  1. Nardi, W., Roy, A., Dunsiger, S., & Brewer, J. (2022). Analyzing the Impact of Mobile App Engagement on Mental Health Outcomes: Secondary Analysis of the Unwinding Anxiety Program. Journal of Medical Internet Research, 24(8). https://doi.org/10.2196/33696
  2. Roy, A., Hoge, E. A., Abrante, P, Drucker, S., Liu, T., & Brewer, J. A. (2021). Clinical Efficacy and Psychological Mechanisms of an App-Based Digital Therapeutic for Generalized Anxiety Disorder: Randomized Controlled Trial. J Med Internet Research, 23(12). https://doi.org/10.2196/26987
  3. Roy, A., Druker, S., Hoge, E. A., & Brewer, J. A. (2020). Physician Anxiety and Burnout: Symptom Correlates and a Prospective Pilot Study of App-Delivered Mindfulness Training. JMIR Mhealth Uhealth, 8(4). https://doi.org/10.2196%2F15608
  4. Taylor, V. A., Moseley, I., Sun, S., Smith, R., Roy, A., et al. (2021). Awareness drives changes in reward value which predict eating behavior change: Probing reinforcement learning using experience sampling from mobile mindfulness training for maladaptive eating. J Behav Addict, 10(3): 482-497. https://doi.org/10.1556/2006.2021.00020
  5. Brewer, J. (2021). Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind. New York: Avery.

Join us to explore how mindfulness may support you in living life more fully, with greater ease and joy.

Please visit our FAQ webpage for answers to our most frequently asked questions.

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